Fitness Tips

Issue 27
Motivation
Many people have a hard time sticking to their exercise program. It is common for people to start and stop several exercise programs in a single year. Many do try extremely hard initially, exhaust themselves, and feel defeated, and quit. However, you can change this crash and burn exercise habit with the following three suggestions.
1) Make realistic fitness goals based on your present lifestyle. Evaluate the amount of time you can realistically spend in an exercise program over the next year. Ask yourself these questions: How many days per week can I exercise? How many minutes per day can I spare? Then develop an exercise program that can be used within the time available. Learn simple exercises you can do when you're in a time crunch at your desk during breaks or other parts of the day.
2) Demonstrate the Short Term Results
You can't, or shouldn't, lose 10 pounds in a week and you certainly can't develop muscle mass in 2 weeks. However, there are some results that do happen fast.

• Resting heart rate
• Energy level
• Stress response
• Improved sleep

3) Reward Yourself!
Develop a list of rewards you will give yourself for meeting participation goals. Do this on a weekly and monthly basis.

Issue 28
PHYSICAL ACTIVITY: THE BOTTOM LINE
Should you choose fitness-oriented exercise over physical activity? That depends! On the whole, considering all health benefits, fitness exercise is slightly better. If you like vigorous exercise, or if you are limited in the amount of time for exercise, fitness exercise may be your choice. If not, then walking the golf course, gardening, or cleaning out the garage will give you all the health benefits you need. The important point is to participate on a regular basis. The choice to be active rather than sedentary will greatly reduce the risk of heart disease, diabetes, and other chronic diseases.
*Next week this will be followed up with recommendations for anyone begining an exercise program or planning to do so.

Issue 29
Just Move!
The American Heart Association recommends the following for anyone beginning to exercise:

1. Check with your doctor if you're middle-aged or older, have not been physically active, and plan a relatively vigorous exercise program.
2. Pick rhythmic, repetitive activities that challenge the circulatory system and can be done at an intensity appropriate for you.
3. Pick activities that are fun, that suit your needs, and that you can do year-round.
4. Wear comfortable clothing and footwear appropriate for the temperature, humidity, and activity.
5. Remember to warm up and cool down.
6. Try to get at least 30 minutes of moderate-intensity activities into your daily routine, especially if you have been inactive.
7. For a cardiovascular fitness, try to complement your moderate activities with 30-60 minutes of vigorous physical activity, 3-4 days each week.
8. Most importantly - Enjoy!

Issue 30
Mini Cardio Work Outs
Remember to pace yourself. It's better to go slowly and complete a workout than to start too fast and stop too soon. Get more exercise ideas! If you can find ten minutes in your day, you can do the following workout and burn around 100 calories:

• Two minutes of jumping jacks.
• Two minutes of stair step-ups with right foot leading. (Step up with right foot, bring left foot up, step down with right foot, and bring left foot down.)
• Two minutes of jumping rope with both feet.
• Two minutes of stair step-ups with left foot leading.
• Two minutes of jumping rope hopping from foot to foot.

Issue 31
Train your Body to Burn Fat!
Fat cells are the storage bins digested food not used by the body. To reduce their size, the body must use the stored fat. The muscles always burn a combination of sugar and fat. When your exercise is aerobic (walking, jogging, swimming, etc.), you are burning mostly fat. When it is anaerobic (sprinting, tennis, weight lifting), you are burning mostly sugar. If your main goals are to burn calories and reduce body fat, aerobic exercise is the answer. In addition to burning fat, it will train the muscles to burn mostly fat for fuel all the time. And as the muscles strengthen, they also burn more fat.
Overeating will decrease the ability of the cells to release fat during exercise. Adrenaline sends messages to the fat cells to release fat during exercise. However, adenosine, another hormone, tells the cells to hold onto their fat. Exercise helps the fat cells to ignore adenosine. While exercise encourages the fat cells to ignore adenosine, overeating reduces the ability of the cells to do this. In order for the body to give up fat from the cells more easily, it is important to eliminate overindulgence, inappropriate food choices, or self-reward of food after exercise.

Issue 32
Health Risks Associated with Obesity
Obesity is considered the second most preventable cause of premature death and disease. The serious health risks associated with obesity include higher incidences of many conditions, such as diabetes, hypertension, cardiovascular disease, respiratory problems, gout, and even cancer.
Consider these facts:

• Diabetes--obesity raises the risks of developing type 2 diabetes by as much as 300 percent.
• Cardiovascular disease--obesity raises the risk of suffering a heart attack or a stroke.
• Cancer--obesity raises the risk of developing cancer, possibly due to shifts in hormone levels.

Here's another fact: When both parents are obese, the likelihood of their child being obese is as high as 80 percent. When neither parent is obese, the chances are lower than ten percent.

Issue 33
The Warm-Up
Most people want to skip the warm-up and get right into the exercise. This is dangerous. Before you start to exercise, most of the body's blood is circulating through the organs, glands, heart, intestines, and so forth. When you begin to exercise, the blood is sent away from these areas to the muscles to supply them with nutrients and oxygen. If you do not warm up, the body is not ready and damage can occur to the heart and muscles.
It's important to begin exercise slowly, bringing the heart rate up from its resting heart rate to its target heart rate. A warm-up should last from 15 to 30 minutes. See also: Warm Up to Exercise
Next week, the cool down!

Issue 34
The Cool-Down
A cool-down will gradually remove waste products from the muscles and move the blood back to the organs. After exercise, your muscles are full of cellular debris and carbon dioxide. A gradual slowing down of the heart rate will allow the circulatory system to exchange these waste products for nutrients. A cool-down helps to prevent muscle cramps during the middle of the night by removing the waste product lactic acid from the muscles. If you work out for less than one hour, a 15-minute cool-down period will be sufficient. A workout of longer than one hour requires a cool-down period of 30 minutes or more.

Issue 35
Dangers of Weight Training
The number of individuals who are weight training has steadily increased over the past 20 years. With this increase, the number of injuries to weight trainers has increased. Most injuries take place in the home, to the hands and feet. The most common reason for this type of injury is the lack of correct technique and proper safety precautions.
When starting a weight-training program, it is extremely important to learn the correct lifting technique for each exercise. Start with light weights that will allow you to work on proper form. You should be able to perform easily and correctly one set of 15 repetitions. You can gradually add weight during the first few weeks and lower the number of repetitions. The training objective of the beginning weight lifter is to perfect form and to learn to concentrate on the muscle being exercised.
A workout partner is helpful for spotting, motivating, and aiding you in the correct technique.

Issue 36
A Fit Heart
Fitness-oriented exercise definitely has positive effects on the heart. All research points to fitness exercise having a greater impact on the efficiency of the heart. A highly fit person will have a lower resting heartbeat, indicating less work on the heart. For example, a fit heart may only beat 40 to 50 times per minute compared with the average of 72 to 85 beats per minute. Also, a fit heart will beat less often when performing challenging tasks. Fewer heart beats means less stress and strain on the heart. In addition, there is the is heart/lung fitness connection. Elevating the heart to its target heart rate for 30 minutes three times a week produces the greatest benefit to the heart and lungs. Some kinds of physical activity will not produce this effect. So overall, fitness-oriented exercise produces a higher level of cardiovascular health.

Issue 37
Activity
Activity can lower your blood pressure! It's true. High blood pressure is becoming a serious threat to the health of all Americans today. Oh no, here we go again pushing exercise, huh! Well, yes but there is good news. You only need to do a mere ten minutes, three times a day, of moderate, aerobic activity to aid in lowering your blood pressure. This could be taking a walk, riding a bike, taking stairs, etc. In a recent study, those who incorporated three, ten minute bursts of exercise, five days out of the week, reduced their blood pressure an average systolic (the top number) of eight points and a drop of five points in diastolic pressure (the bottom number).
If you use a little creativity, this should not be difficult to accomplish. If you are shopping at the mall, take ten minutes to walk around the entire mall. After dinner, take a ten minute walk - not only will this aid in reducing blood pressure, it will up your metabolism enough to last the better part of the night - even while you sleep. If it is a nice day outside, park further away from your destination. All these little, ten minute spurts can add up to weight loss in addition to lowering your blood pressure.

Issue 38
Choosing an Exercise Video
Have you ever bought an exercise video, popped it into the VCR, and found it was too hard for your level of fitness? Or it had dance steps impossible to learn right away? Choosing the correct video can be difficult, but here are some guidelines that may help:

• Look for instructor certification.
• Before buying, rent the exercise video at a video store or borrow it from a friend or library if you can.
• Make sure a store, catalog, or e-store guarantees satisfaction.
• Determine your level of fitness and buy videos at this level.
• Do not get caught up in fad videos with exercises that you are unable to perform.
• Build an exercise video library based on a variety of tapes. This will help to eliminate the boredom of repeating the same tape too frequently.
• Combine segments from several different tapes. Warm up to one tape, cardio-exercise to another, cool down to a different one. This allows for a variety of instructors and a choice of your favorite segments.

Issue 39
Tighten Up and Brighten Up!
Those who suffer from depression can improve their mood with strength training. This information has just been released by Tufts University in Boston. Here are a few exercises you can try that are easy, quick and uplifting - in more ways than one!
Wearing ankle weights, hold onto a chair for support.
Slowly raise one leg back and up about ten inches.
Do not move your torso; point your toes forward.
Hold for a count to ten, lower.
Do eight lifts with each leg.
This example you can do while sitting at your desk or computer! For more weight resistance exercise, purchase my program of Working Without Weights or with weights, or check out your local YMCA or a trainer. Proper form and instructions are very important to avoid injury and the use of too much weight before your body is ready for it. The programs explain proper procedure and include pictures for visual aid.

Issue 40
Breathing for Fitness
Benefits: Breathing exercise aids in calming you. In yoga, the refer to it as a stillness. While doing yoga, breathing plays a key roll, which is why yoga is considered beneficial to relaxation. In addition, the oxygen in your body distributes evenly and flows to all your vital organs which in turn, stimulates a number of good things.
Taking time to concentrate and breathe fully is worth it. It can shift our state of mind from stress to calmness. When your breath becomes steady, you should begin to feel relaxed. You can choose the breathing exercise from these selections that best suits you, if you wish. This is a great sress buster. This setup applies to all the breathing exercises:
Setup: Move your hips back in your chair, and reach under with your hands to pull the muscles and skin of your buttocks back. Then you will be sitting on your sitting bones, and your spine can stretch up without strain. Your lower back now has its normal arch behind your waist, and your head comes over your hips. Your ribs and lungs have more space and can easily fill with breath each time you inhale. You can rest your hands on your lap or on your thighs.
First:
Observe several cycles of breath and breathe, noticing how it feels.
Breathing Three-Dimensionally
Sitting tall, breathe deeply three times trying to fill yourself with breath mostly from front to back. Shift the intention of breathing from top to bottom, taking three more deep breaths. Then breathe into your sides, left and right, three times.
Breathing with Counts
Benefits: Extends the breath, slows it down and helps it to become smoother. Inhale slowly for five counts, then exhale for five counts. Repeat three more times.

Issue 41
Too much TV
Too much TV coud lead to increased risk of diabetes! A sedentary lifestyle is associated with an increased risk of type 2 (adult-onset) diabetes, while greater physical activity appears to lower that risk. Starting in 1988, a study occurred where the participants completed questionnaires every two years and reported their level of physical activity and average amount of time spent watching television each week. Over the next 10 years, 1,058 cases of type-2 diabetes were diagnosed among the study group. Diabetes risk was 66 percent higher in those who watched 2-10 hours of television weekly, and rose steadily as TV watching increased. People who watch lots of television not only are sedentary, they tend to snack more while watching TV! If you find yourself falling into a pattern similar to this, you may want to think about giving up a 1/2 hour show and replace it with some form of exercise!

Issue 42
Stretching
Today we'll talk about stretching. The results of a recent study found those who did a toning/stretching routine at least three times a week, had the same improvement in self esteem you hear about exercise giving you. To feel great without a vigorous work out, sign up for a stretching and/or toning class, or purchase/rent a video. Then, follow these guidelines:

1. Stretch big: Stretch the large muscle groups of the upper and lower body. Hold each stretch for 20 to 30 seconds.
2. Tone, too. Strength training for 20 to 30 minutes, two or three times a week is recommended in addition to the stretching. Do 8 to 12 repetitions for each major muscle group.
3. Keep it up! People who are active more frequently have an increased "Strength Esteem" as well as a "physical condition self-esteem".

On the flip side of this, those that stopped moving in any manner, had a significant drop in both aspects of self-esteem. Hint: Try a beginner's yoga tape - yoga is an excellent way to deeply stretch all the muscles in your body on a regular basis. Yet, it is gentle and non-impact so it will not harm your joints or cause other exercise related injuries.

Issue 43
Cancer Preventing Super Foods
Today, heart disease kills most of us, however, we seem to dread cancer more. After billions of dollars in research it appears that the quotes below, credited to two famous men, were truly prophetic.

1. "Let your food be your medicine"- Hippocrates
2. " 'The doctor of the future' will interest his patients in diet, care of the human frame, and in the prevention of disease." ­ Thomas Edison

The National Cancer Institute is currently investigating the following foods, specifically those at the top of the pyramid, to further clarify the biological effect of these foods on health and cancer prevention.

• Garlic
• Cabbages
• Licorice and Ginger
• Soy, Carrots, Celery, Parsnips
• Onions, Green Tea, Tumeric, Citrus
• Whole Wheat, Flax Seed, and Brown Rice
• Tomato, Egg Plant and Peppers (the Solanacea).
• Broccoli, Cauliflower, and Brussel Spouts (the Cruciferae).
• Oats, Mints, Oregano, Cucumber, Rosemary, Sage, and Potato.
• Thyme, Chives, Cantaloupe, Basil, Tarragon, Barley and the Berries

*Foods are ranked in order of importance from top to bottom.
These plants are rich in phytochemicals. There may be over 10,000 different phytochemicals that have biological activity in humans. So although taking an iron free mega-multivitamin/mineral and extra antioxidants is part of good anti-aging and longevity strategy, there is NO substitute for including a generous amount of a variety of the above "Super Foods" in our diets.

Issue 44
The Benefits of Walking
Walking can be an aerobic exercise that conditions your heart and lungs. If done regularily, it can help lower your risk of heart disease. Keeping your heart healthy, lowers your risk of stroke as well. Vigorous intensity is good, but even moderate-intensity walking can have short and long-term benefits. In addition, by adding some exercise to your life, your can eat your usual amount of food and still lose a little weight! For example, a 200-pound person who eats the same amount of calories but walks briskly each day for 1-1/2 miles could lose about 14 pounds in a year. Well, it is something! Let's not forget other added benefits. Those include:

• More energy
• Improved self image
• Increased resistance to fatigue
• Aids in relaxation and feeling less tense
• Improves your ability to fall asleep quickly and sleep well.
• Tones your muscles
• Helps control your appetite

Always check with your doctor, however, before beginning any type of exercise program, even walking, especially if you have one of the following:

• Heart condition
• Frequent pain or pressure in your left, or mid-chest area, left neck, shoulder or arm, during or after physical activity.
• You have suffered chest pain within the last month
• You tend to lose consciousness or fall over due to dizziness.
• Mild exertion makes you feel breathless
• You are on medication for blood pressure or a heart condition
• You have bone or joint problems
• You are middle-aged or older, have not been physically active for some time and plan a relatively vigorous exercise program.

Issue 45
Treadmills
Treadmills are the most popular home exercise machines for aerobic fitness. They simulate real life using the authentic movements of walking, running, or jogging. Studies have indicated that the use of a treadmill for an aerobic effect results in the burning of more calories than any other indoor exercise equipment. It's important to research the different types of machines before you buy so that your treadmill does not end up as a clothes rack. Non-motorized machines are suitable for walking but don't withstand the more vigorous movements of jogging or running. If you plan to jog or run, you'll need a more stable version with a relatively quiet motor. Also, an emergency shutoff is absolutely necessary for a motorized machine.
Treadmills range in price from a few hundred to thousands of dollars. The basic treadmill includes an electronic display that shows the speed, elapsed time, distance traveled, and the calories burned. The belt is at least 15 inches wide and 50 inches long. The incline has a 10 percent grade that can be adjusted during exercise. The motor allows for speeds of at least 8-10 miles per hour.
Next weeks tip will be "Working Out On Treadmills"

Issue 46
Working Out on Treadmills
When beginning an aerobic program using a treadmill, start slowly. A warm-up speed of approximately 2-3 miles per hour for 5-10 minutes is necessary. A brisk walking speed is approximately 4 miles per hour for most people. Remember to check your pulse at regular intervals and to stay within your target heart range.
Start your program with 0 percent incline and gradually increase the incline 3-5 percent every 10 days. Incline work will increase your aerobic fitness and the amount of caloric burn. For weight loss, this is a definite benefit. Also, depending on your weight, an increase of 3-5 percent incline is the same as increasing your speed by one-half mile. Remember to always include a cool-down period at the end of your high-intensity walk, run, or jog. Lower the intensity and the incline, and walk for at least five minutes. Also, include some stretching exercises for the calves and thigh muscles.

Issue 47
Sedentary Lifestyle
Obesity is the major risk factor for heart disease, high cholesterol, and high blood pressure.
The good news is that dropping five to ten percent of body weight can have a significant, positive impact on the health of overweight individuals. Many people assume that you must lose huge amounts of weight to modify cardiovascular risks. They set their goal to lose a huge amount of weight, hoping to return to the weight of their teenage years. In some cases, this amount is 50 to 80 pounds of body weight. . A three-hundred-pound person with a 30-pound weight reduction will reduce blood pressure and lower blood cholesterol. Sustained weight loss of ten percent reduced coronary heart disease in obese persons; reduced the number of years with hypertension from 4.1 to 2.9 years; and increased life expectancy anywhere from two to seven months in men and two to five months in women.

Issue 48
Ten Quick Fitness Tips

1. Find an exercise buddy.
2. Drink plenty of water.
3. Begin to increase your exercise.
4. Eat a variety of fruits and vegetables.
5. Eat foods high in fiber
6. Breathe deeply.
7. Schedule time for rest and play.
8. Eat heavier meals early in the day and lighter meals later.
9. Get plenty of sunlight, which supplies vitamin D.
10. Give someone a reason to smile. Good relationships are healthy!

Study Finds Link Between Obesity, Asthma
Asthma afflicts nearly 6 percent of the American population. The risk of developing asthma may be related to the degree that one is overweight say the authors of a study published in the Annals of Internal Medicine. They compared 1,000 people with asthma to 1,000 people who did not have asthma. They found that increasing body mass index (a measure of weight relative to height) was a significant predictor of asthma risk, along with younger age and having arthritis. The researchers suggested that future studies should determine if lowering weight decreases symptoms in overweight asthma patients. Programs aimed at achieving an ideal body weight also may reduce the incidence of asthma. See also: Exercise Induced Asthma and What You Can Do About It

Issue 50
Increasing Weight Resistance
Muscle strength is essential. In order to increase strength, you must challenge your muscles. If you gradually increase the resistance the muscles move, the muscles become stronger. This is known as the principle of overload. The tissues you exercise then rebuild themselves. This rebuilding is when they are becoming stronger. You need at least 24 hours, preferably 48, of rest between workout sessions to allow the muscles to repair. The latest research indicates one set of an exercise will give you the same strength gains as two or three sets. Once you can perform ten to 15 repetitions in good form and with ease, you are ready to increase the amount of resistance. The recommended amount of increase is 10 percent. If you are using light weights, you can increase resistance by adding small magnetic weights (Plate Mates). Never increase more than 10 percent unless you can do 20 repetitions in proper form. BONUS: With every ounce of muscle you gain, you boost your metabolism around the clock - even while sleeping!
See also: Building Muscle Mass

Issue 51
Low-Impact Aerobics
Many people, in an attempt to prevent hip, knee, and ankle injuries, indulge in low-impact aerobic activities. Low-impact activities do not require having your feet off the ground at the same time. The force from the transfer of weight is lessened and results in a reduction of stress on the joints. Exaggerated hand-arm movements and the use of hand weights - if desired, increase the heart rate without damaging the joints of the legs and feet.
Some of the more popular low-impact aerobic activities are aerobic dancing, water aerobics, inline skating, line dancing, and brisk walking. Low-impact aerobics are excellent for people of all ages and are especially beneficial to older adults. Many local community and adult education centers offer low-impact aerobic classes at a reasonable price.

Issue 52
Avoid Consequences of Late-Night Eating Habits
here is no reason to believe a lop-sided eating schedule will lead to late-night eating - lack of exercise and consumption of additional calories can contribute to weight gain or an increased risk of obesity. For many of us, eating earlier is just impossible. So, what can be done to minimize and/or avoid the consequences of late-night eating habits? Try these steps:

• Do not skip breakfast or lunch. The best way to reduce late-night snacking is to eat adequately during the day.
• Eat at least half your daily calories by early afternoon. People who dine late often find they are not hungry in the morning, making them more likely to skip breakfast. When you skip a meal this way, you tend to be more hungry when you do finally sit down to a meal and consequently, will eat more than you would otherwise.
• Choose easy to digest foods. Vegetables, fruits, and small amounts of starches are your best choices.
• Watch portion sizes and calories. This will ensure that your total calorie intake for the day is not out of line.
• Replace three large meals with four smaller ones every four hours.
• Go for a walk after you eat, if possible.
• Turn up the lights! Studies have shown a small difference in lighting can affect how much people are likely to overeat, particularly among dieters.

Also note, your hunger pattern is determined by your eating pattern so although changes could be a little difficult at first, your body will adjust to a new schedule in short order.